Getting Stronger 20th Anniversary Edition

Sample Chapters

Other Books by Bill Pearl
Getting Back in Shape
by Bill Pearl
and
Bob Anderson
author of
Stretching

More Bill Pearl Pages

Laminated Fitness Poster
Stretch and Strengthen Poster

Table of Contents
from Getting Stronger

Introduction ... 8

General Conditioning ... 14

  • Before You Start ... 14

    • Setting Goals ... 14
    • When You Start ... 14
    • How Often Should You Lift? ... 15
    • How Many Sets? ... 15
    • How Many Reps? ... 16
    • How Much Weight? ... 16
    • When To Increase Weights? ... 16
    • Two Types of Lifting ... 16
    • The Seven Most Important Muscle Groups ... 16
    • Cardiovascular Training ... 16
    • Benefits of Resistance Exercise ... 17
    • The General Conditioning Program ... 17
  • How to Lift ... 18

    • Stretching ... 18
    • Flexibility and Range of Motion ... 18
    • Breathing ... 18
    • Safety ... 19
  • Weight Training for Women ... 26

    • The Body Beautiful ... 26
    • Strength Training for Women ... 26
    • Hard Training ... 27
    • Special Training Considerations for Women ... 27
    • Women’s Bodybuilding ... 29

Bodybuilding ... 30

  • Beginning Bodybuilding ... 33

  • Intermediate Bodybuilding ... 37

  • Advanced Bodybuilding ... 39

  • Competitive Bodybuilding ... 42

  • Posing ... 46

  • 12 Basic Poses ... 48

  • Cautions for Bodybuilders ... 49

  • My Routine ... 50

Strength Training For Sports ... 51

  • The Elements Of Fitness ... 53

    • Strength ... 53
    • Muscular Endurance ... 53
    • Cardiovascular Endurance ... 53
    • Flexibility ... 54
  • Sports Training Principles ... 55

    • The Most Important Principles in Weight Training for Sports ... 55
    • Strength/Power/Speed ... 57
    • Fast Twitch Fibers/Slow Twitch Fibers/Intermediate Twitch Fibers ... 57
    • Isometric/Isokinetic/Isotonic ... 59
  • Training Concepts For Advanced Athletes ... 61

    • Workout Techniques ... 61
    • High Intensity Training ... 61
    • Split Routines ... 62
    • Super Stretching ... 63
    • Plyometric Exercises ... 63
    • Periodization ... 64
  • Cardiovascular Training ... 66

    • Risk Factor Questionnaire ... 66
    • Aerobic/Anaerobic ... 67
    • Summary of Cardiovascular Principles ... 68
    • Checking Your Pulse ... 68
    • Types of Cardiovascular Activities ... 68
  • Power of Positive Lifting ... 70

Stretches For Weight Training ... 73

Sports Training Programs ... 81

  • All-Around Athlete ... 84

  • Aerobic Dance ... 86

  • Baseball ... 88

  • Basketball ... 92

  • Boxing ... 97

  • Cycling ... 100

  • Football ... 104

  • Golf ... 112

  • Gymnastics ... 116

  • Ice Hockey ... 120

  • Powerlifting ... 124

  • Rowing ... 130

  • Running (Distance) ... 134

  • Skiing (Cross-Country) ... 138

  • Skiing (Downhill) ... 142

  • Soccer ... 146

  • Swimming ... 149

  • Tennis ... 153

  • Track & Field ... 156

  • Triathlon ... 165

  • Volleyball ... 169

  • Wrestling ... 172

  • Fine Tuning ... 176

    • Muscular Arms ... 177
    • Strong Back ... 178
    • Tight Bottom ... 179
    • Larger Chest ... 180
    • Shapely Legs ... 181
    • Broad Shoulders ... 182
    • Flat Stomach ... 183

Exercises for Free Weights ... 184

  • Body Parts ... 186

    • Abdominals ... 190
    • Back ... 202
    • Biceps ... 218
    • Calves ... 236
    • Chest ... 244
    • Forearms ... 258
    • Neck ... 266
    • Shoulders ... 272
    • Thighs ... 284
    • Triceps ... 300

Hardware ... 311

  • Picking a Gym ... 312

    • Commercial Bodybuilding Gyms ... 312
    • Health Clubs/Spas ... 312
    • School, University or YMCA Weight Rooms ... 312
    • Big or Small Club—Which Should You Join ... 313
    • Personal Trainers: What to Look For and Look Out For ... 313
    • The Home Gym ... 315
  • Free Weights vs. Machines ... 318

    • Free Weights ... 318
    • Auxiliary Equipment ... 319
    • Traditional Machines ... 319
    • Nautilus Machines ... 319
    • 21st Century Weight Training Machines ... 321
  • The New Weight Training Machines ... 322

  • Keiser Pneumatic Machines ... 326

  • Keiser X-Press Training Circuit ... 327

Fit for Life ... 333

  • Lower Back Pain ... 334

  • Should Kids Lift? ... 338

  • Getting Older ... 341

Muscles ... 344

  • Types of Muscle ... 346

  • Inside the Muscle Cell ... 346

  • The Architecture of Muscle ... 347

  • Tendons and Ligaments ... 348

  • Why Muscles Get Bigger and Stronger ... 349

  • Stress and Response ... 349

  • The Overload Principle ... 350

  • Physiological Benefits of Weight Training ... 351

Injuries ... 352

  • Rehabilitation of Injuries ... 354

  • Injury Prevention ... 355

Injury Rehabilitation Program ... 356

  • Shoulder Rehab with Weights ... 356

  • Knee Rehab with Machines and Weights ... 358

  • Lower Back Rehab ... 360

Nutrition ... 362

  • Nutrients ... 363

  • Proteins, Carbohydrates, and Fat ... 364

  • Fats ... 366

  • References, Nutrition ... 367

  • Advanced Supplementation ... 369

    • The AminoAcid L-Glutamine ... 369
    • Energy Transfer Enhancers ... 369
    • Pro-Hormones ... 369
    • Joint Therapies ... 370
  • Natural Foods ... 373

    • Ten Simple Rules ... 373
  • A Vegetarian Bodybuilder? ... 374

Drugs ... 379

  • Steroids and You ... 381

  • Side Effects of Steroid Use ... 381

  • Human Growth Hormone ... 382

  • Other Ergogenic Substances ... 383

A Brief History of Resistance Exercise ... 385

Appendix ... 404

  • Training Card ... 405

  • Language of Lifting ... 406

  • Recommended Reading ... 412

  • Exercise Index — Drawings ... 414

  • Index ... 421